Deadlift Guide 2026: Form, Muscles Worked, Benefits
Back builder. Learn proper deadlift form, conventional vs sumo, muscles worked.
Rogue Ohio Power Bar ($345) - 29mm shaft for deadlift advantage.
🛒 Shop Rogue Ohio Power Bar - $345Muscles Worked
- • Primary: Entire posterior chain
- • Secondary: Core, forearms, traps
Rogue Ohio Power Bar - Deadlift advantage. Free shipping $300+.
🛒 Shop Rogue Ohio Power Bar - $345How to Get the Most From Deadlift
Deadlift guide: Proper form, conventional vs sumo, muscles worked, benefits. Complete deadlift guide. These are the setup and execution points that decide whether the lift builds you or breaks you.
Execution Keys
- Set up the same way every rep — consistent stance, grip, and brace before the bar moves
- Control the eccentric — the lowering phase builds strength and keeps the bar path honest
- Brace before every rep: big breath, ribs down, abs and obliques locked before initiating
- Film from the side periodically — bar path errors are invisible from inside the lift
Programming Notes
- Strength work: 3-5 sets of 3-6 reps at 75-85% of your working max
- Hypertrophy work: 3-4 sets of 8-12 reps with controlled tempo
- Frequency: most lifters progress fastest training the pattern 2x per week
- Progress 2.5-5 lb per session while reps stay clean — grindy early reps stall later
Keep Exploring
Reviewed by the BarbellNearMe editorial team — competitive lifters and strength coaches. How we test.